Complementary Fitness News 26 Feb

Hi, welcome to our Fitness Pilates, Fitness Yoga & resistance/weights classes in Craiglockhart & Colinton, Edinburgh. I hope that you’ll join us in our all level effective classes for men and women (except pregnancy) to help you improve your fitness, strength, stamina, core, posture and flexibility
All class details and times are on the Classes page of my website.

HEALTH and LIFESTYLE

Did you know that
Lifestyle choices such as diet, exercise and sleep can have a significant impact on your risk of Alzheimer’s disease. Research suggests high-carb diets can increase your risk of dementia by 89%, while high-fat diets lower it by 44 percent. Alzheimer’s disease is connected to insulin resistance and even mild elevation of blood sugar is associated with an elevated risk for dementia. I’ll need to get back on the ‘no sugar’ diet and you can read lots more info and tips about health, diet and Alheimer’s in Dr Mercola’s article here:
https://articles.mercola.com/sites/articles/archive/2018/02/22/link-between-sugar-and-alzheimers.aspx?utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20180222Z2&et_cid=DM187608&et_rid=222391968

I came across a list of foods that help to fight inflammation and thought I’d share it with you:
fatty cold-water fish (ie salmon, tuna, mackeral, herring), berries, nuts (ie walnuts, almonds & hazelnuts), seeds, whole grains, dark leafy greens, mushrooms, low fat dairy products, peppers, tomatoes, beets, tart cherries, ginger, turmeric, garlic and olive oil.

Carbohydrates are still really important in our diet and are essential to life but choose smart carbs which are loaded with nutrients and fibre, low-glycemic carbs, which are carbs that don’t raise your blood sugar.

Some of the best foods to refuel after your workout are ones with high protein, low sugars, and healthy fats, such as grilled chicken, chickpeas, eggs or a protein shake. Foods high in protein are best to help the muscles rebuild from strenuous activities and healthy fats help refuel energy that was lost.

I recently re-started a subscription to a meditation site and although haven’t been very consistent with it (where does ‘the time’ go?!!!), meditation does help de-stress, calm and centre thoughts and allows you to correct mindset.

Wild blueberries scores well on the ORAC (Oxygen Radical Absorbent Capacity) scale and therefore contain high levels of antioxidants; which means it has an exceptional ability to ‘mop up’ and protect your body from disease-causing free radicals. I’ve read that when we expose our bodies to too many free radicals without providing a sufficient source of antioxidants to neutralize them; this might result in: accelerated degeneration and aging, damage to cells, weakened body tissue, activation of harmful genes within our DNA, decline in optimal immune system, poor memory and low energy. So it’s a great idea to boost our antioxidant levels and eat a variety of colourful fruit and veg. Other berries that are high on the ORAC scale are: raspberries, blackberries, gooseberries as well as apples, grapes and grape juice.

Thursday is the first of March and I’m sooo looking forward to the spring and some lovely sunny weather.
Although we’ve had some good sunny, decent days recently, I’ll be glad to look forward to spring and summer.
Not too long till the clocks change ie forward an hour on Sunday 25 March so longer, lighter days from then on.

Fairtrade Fortnight runs from 26 February until 11 March and we can choose to opt for fairtrade products eg chocolate, bananas, coffee, flowers, coffee and tea. Faitrtrade’s mission is to connect disadvantaged producers and consumers, promote fairer trading conditions and empower producers to combat poverty, strengthen their position and take more control over their lives.

Something to think about:
‘Accept what is. Let go of what was. Have faith in what will be’

Ha, I like this: ‘losing weight doesn’t seem to be working so I’m going to concentrate on getting taller’!

On 8 March only, our 7pm class Fitness Pilates/Yoga class will be in the Dell Room, Colinton Parish Church, Dell Road – just for that 1 night.

I look forward to seeing you and working out with you again this week so that we can continue to improve on our fitness levels, strength, posture balance and flexibility together.

Contact me by email: info@complementaryfitness.co.uk (type: ‘Pilates/Yoga or Fitness’ in the heading thanks).

Susan
www.complementaryfitness.co.uk

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